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“Nasty Girls”

Metabolic CrossFit – CrossFit

Warm-up 1 (No Measure)

2 rounds of:

10 shoulder passes

25′ bear crawl

25′ over/under

25′ crab walk

10 KB swings

1 round of:

Run/row 400 meters

Banded shoulder stretch

10 reverse hypers

10 DB shoulder press

Metcon (Time)

3 RFT

50 Air Squats

7 Muscle Ups

10 Hang Power Clean (135/95)

Strength

10×1 Snatch EMOM @ 70-75% 1RM

Fight Gone Bad

Metabolic CrossFit – CrossFit

Daily Warm-Up One (No Measure)

2 Rounds:

10 Shoulder Passes

25′ Walking Lunges/Samson Stretch

25′ Inch Worm

10 Ring Rows or Pull-Ups

10 Air Squats

1 Round:

2:00 Jump Rope

Banded Shoulder Stretch

10 Hip Extenstions

Fight Gone Bad (3 Rounds for reps)

Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest

10 October 2014

Metabolic CrossFit – CrossFit

“The body can achieve what the mind can conceive.”

Daily Warm-Up One (No Measure)

2 Rounds:

10 Shoulder Passes

25′ Walking Lunges/Samson Stretch

25′ Inch Worm

10 Ring Rows or Pull-Ups

10 Air Squats

1 Round:

2:00 Jump Rope

Banded Shoulder Stretch

10 Hip Extenstions

Metcon (Time)

5 RFT

12 Kettle Bell Swings (70/53)

12 T2B

250 meter row

Strength

20 minutes to complete

5×1 Hang Snatch @ 80% 1RM

5×1 Front Squat @ 90% 1RM

Gymnastics

20 Muscle Ups for Time

Each time you drop from the rings you must rest 90 seconds before getting back on the rings.

Tabata Something Else

Metabolic CrossFit – CrossFit

Daily Warm-Up One (No Measure)

2 Rounds:

10 Shoulder Passes

25′ Walking Lunges/Samson Stretch

25′ Inch Worm

10 Ring Rows or Pull-Ups

10 Air Squats

1 Round:

2:00 Jump Rope

Banded Shoulder Stretch

10 Hip Extenstions

Metcon (AMRAP – Reps)

Tabata Style 20 seconds work/10 seconds rest for 32 intervals

8 intervals pull-ups

8 intervals push ups

8 intervals sit ups

8 intervals of air squats

Squat Snatch (5×5 @ 60% 1RM)

High Bar Back Squat (4×7)

8 October 2014

Metabolic CrossFit – CrossFit

Daily Warm-Up One (No Measure)

2 Rounds:

10 Shoulder Passes

25′ Walking Lunges/Samson Stretch

25′ Inch Worm

10 Ring Rows or Pull-Ups

10 Air Squats

1 Round:

2:00 Jump Rope

Banded Shoulder Stretch

10 Hip Extenstions

Metcon (Time)

3 RFT

500 Meter Row

12 Burpees

21 Box Jumps (24″/20″)

Skill Work

EMOM x 8

10 T2B

20 Double Unders

*Scale as Needed to Complete EMOM

Strength

Romanian Deadlift

3×8

777

Metabolic CrossFit – CrossFit

Warm-up 2 (No Measure)

2 rounds of:
10 shoulder passes
25′ walking lunge/salmon stretch
25′ burpee long jump
25′ plank wall
10 squats
10 ring rows

Metcon (7 Rounds for time)

7 rounds of:
7 HSPU
7 snatch Grip Dead Lifts
7 over the box jumps 20”

Handstand Walk

10 minutes handstand walk practice

Helen

Metabolic CrossFit – CrossFit

Warm-up 1 (No Measure)

2 rounds of:
10 shoulder passes
25′ bear crawl
25′ over/under
25′ crab walk
10 KB swings
1 round of:
Run/row 400 meters
Banded shoulder stretch
10 reverse hypers
10 DB shoulder press

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

Push Press

12 minutes to establish 1 rep max

WOD 1-12-15

CrossFit

Metcon (Time)

AMRAP 7 of:

up ladder by 3’s of:

Front Squat (115/80)

Box Jump (24/20)

complete 3 squats and 3 box jumps, then 6 of each, 9 of each, and continue as far as possible inside of 7 minutes.

Strength

A. Work up to a heavy single Snatch Grip Push Press + OHS from back rack

B. Work up to a heavy single Snatch Balance

C. Work up to a heavy High Hang Squat Snatch

Note: If you are not doing snatches and/or overhead squats for any reason, this strength session can be easily modified to:

A. Standard grip push press + front squat

B. Omit or work very light and not full depth

C. High Hang Squat Clean

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